Vegetable oil vs. Palm oil — In-Depth Nutrition Comparison

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Significant differences between vegetable oil and palm oil

Vegetable oil has more vitamin K, monounsaturated fat, and polyunsaturated fat; however, palm oil is richer in vitamin E.
Palm oil covers your daily saturated fat needs 175% more than vegetable oil.
Palm oil has 4 times less polyunsaturated fat than vegetable oil. Vegetable oil has 33.033g of polyunsaturated fat, while palm oil has 9.3g.
Vegetable oil contains less saturated fat.

Specific food types used in this comparison are Oil, corn, peanut, and olive and Oil, palm.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Vegetable oil

Palm oil

Contains more IronIron	+1200%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~equal in Selenium ~0µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Vegetable oil

Palm oil

Contains more Vitamin KVitamin K

+162.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~15.94mg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	14.367g	49.3g	159%
Polyunsaturated fat	33.033g	9.3g	158%
Monounsaturated fat	48.033g	37g	28%
Vitamin K	21µg	8µg	11%
Vitamin E	14.78mg	15.94mg	8%
Iron	0.13mg	0.01mg	2%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	5.6	0.94	N/A
Zinc	0.02mg	0mg	0%
Choline	0.2mg	0.3mg	0%